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Managing Low Back Pain
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About Low Back Pain
Eighty percent of adults will experience significant low back pain
sometime during their lifetime. Low back pain usually involves muscle
spasm of the supportive muscles along the spine. Also, pain numbness
and tingling in the buttocks or lower extremity can be related to
the back. There are multiple causes of low back pain (see below).
Prevention of low back pain, as well as knowing self-care options
for acute low back pain, are important, as symptoms can recur on more
than one occasion.
Common causes of low back pain
- Muscle strain. The muscles of the low back provide the
strength and mobility for all activities of daily living. Strains
occur when a muscle is overworked or weak.
- Ligament sprain. Ligaments connect the spiral vertebra
and provide stability for the
 low
back. They can be injured with a sudden, forceful movement or prolonged
stress.
- Poor posture. Poor postural alignment (such as slouching
in front of the TV or sitting hunched over a desk) creates muscular
fatigue, joint compression, and stressed the discs that cushion
your vertebrae. Years of abuse can cause muscular imbalances such
as tightness and weakness, which also cause pain.
- Age."Wear and tear" and inherited factors may
cause degenerative changes in the discs (called degenerative joint
disease). Normal aging causes decreased bone density, strength,
and elasticity of muscles and ligaments. These effects can be minimized
by regular exercise, proper lifting and moving techniques, proper
nutrition and body composition, and avoidance of smoking.
- Disc buldge. Also known as herniation, can cause pressure
on a nerve, which can radiate pain down the leg. This generally
responds well to a strengthening and stretching program and rarely
requires surgery.
- Other causes of low back pain include bladder/kidney infection,
endometriosis, cancer, or ovarian problems.
Self-care treatment
- Rest. Rest from any aggravating activity. Avoid prolonged
sitting, driving, bending, heavy lifting and twisting.
- Ice. Ice applied to the low back for 15 minutes every
1-2 hours is helpful in reducing pain and spasm. Avoid using heat
for the first 48 hours of an acute injury.
- NSAIDs. Your doctor may prescribe anti-inflammatory medication
such as aspirin, advil, aleve, ibuprofen or naproxen sodium.
- Early exercise. Gentle exercise for mobility and stretching
(especially the muscles of the legs and back) can help decrease
the severity, duration and recurrence of low back pain. Try the
suggested exercises below. Do not perform exercises that increase
your pain.
- Positioning. Modifying your sleeping position can help
ease strain to your low back. Make sure your bed is firm enough
to give you adequate support, and use a small pillow for your head.
If you sleep on your back, try putting a pillow under your knees.
Or if you prefer to sleep sidelying, put a pillow between your knees
and a folded towel under your waistline.
- When to seek professional help. See your health care provider
if you have the following: significant pain that persists beyond
a week, unexplained fever, unexplained weight loss, redness or swelling
on the back or spine, pain/numbness/tingling that travels down the
leg(s) below the knee, leg weakness, bowel or bladder problems,
or back pain due to a severe blow or fall.
Prevention of low back pain
- Once the severity of pain has decreased, a rehabilitation program
to strengthen your hip, abdominal and back muscles can help prevent
future occurences. Perform the exercise below daily.
- Posture! Posture! Posture! The goal is neutral spine, not slumped
or over-arched.
- Learn proper-lifting and body mechanics.
Basic exercises for the low back
Perform these exercises slowly, without forcing movement. Be sure
to breathe throughout the exercises. You should feel a slight stretch,
however, do not move into pain. Your symptoms should not intensify
as a result of doing your exercises. Perform the exercises 2-3 times
daily.
Hamstrings
Lying on floor, pull thigh towards your chest to about 90 degrees.
Straighten your knee until a stretch is felt in back of thigh.
Hold 1 minute. Repeat with opposite leg. |
Hip Flexors
Lying on your back, pull one knee to the chest to keep the back
flat. Allow the opposite thigh to drop over the edge of the bed.
Do not allow the thigh to move away from the midline or rotate.
Hold 30 seconds. Repeat 2 times each leg. |
Single Knee to Chest
Pull knee to chest until a comfortable stretch is felt in hip
and lower back. Hold 15 seconds. Repeat with opposite leg. Repeat
5-10 times each leg. |
Prop Up on Elbows
On firm surface, lying on your stomach, prop up on your elbows.
Keep pelvis, hips and legs relaxed. If propping on elbows is painful,
try only lying on stomach or with a pillow under your abdomen.
Hold 30 seconds. Repeat 3-5 times. |
Pelvic Tilt
Flatten back by tightening stomach and buttock muscles. Hold 10
seconds. Repeat 10 times. |
Tail Wag
On all fours with back maintained in neutral position, gently
move hips toward rib cage to side bend trunk. Hold briefly, then
alternate and do other side. Repeat 10-15 times. |
Cat and Camel
On all fours, assume a "hump" back position by arching
the back up. Hold briefly and then slowly lower the back into
a sagging position. Repeat 10-15 times. |
Lumbar Rotation
Slowly rock knees from side to side in a pain free range of motion.
Allow back to rotate slightly. Repeat 10-15 times. |
Stretching illustrations used with permission from Visual Health
Information (VHI). Copyright, VHI, 1999 / 1-800-356-0709.
Related Services at Tang Center
For students
- For advice, call (510) 643-7197 to speak with the Clinic Nurse.
- For medical appointments, call (510) 642-2000 to make
an appointment to see a UHS clinician.
- Physical Therapy is available for treatment of back pain with
a referral from a UHS clinician. Learn more about Physical
Therapy.
- For self-care information, drop by the Self-Care
Resource Center to learn more about this medical concern or
other issues.
For faculty and staff
- The campus offers a number of programs to help you improve your
strength and flexibility:
- For medical appointments, refer questions to your health plan
or primary care provider.
- For work-related injury medical appointment, call (510) 642-6891
for an appointment with the Occupational Health Clinic.
Online Resources
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Last revised: June, 2005
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